How should I breathe better when running?

Developing the correct breathing method during a running competition is one of the factors for success. If you cannot adjust your breathing correctly and effectively, it may affect your normal performance. Therefore, breathing is a key technique. Especially for people who rarely exercise, if they adjust their breathing well, they can still increase their running speed. However, many people do not understand the correct breathing method. So, let’s listen to how the editor introduces it.

Breathing is an important technique in middle- and long-distance running. For those who lack exercise, adjusting their breathing can improve their time by at least 20 seconds.

Steps to read

Methods/Steps

>01

Learn to breathe in between your teeth

When running, we should breathe through our nose and mouth to relieve the pressure on our respiratory muscles. Our mouth should not be opened too wide. It is best to open our mouth slightly, lightly bite our teeth, and let air flow in and out from between our teeth. When breathing, be sure to keep your breathing even and rhythmic. Exhalation should be short and forceful, and inhalation should be slow, even, and of appropriate depth.

>02

Breathing rhythm and pace coordination

When running, people are generally accustomed to freely adjusting their breathing rhythm according to their own needs. In fact, the breathing rhythm should be closely coordinated with the pace. Normally when you start running (the first 400-500 meters), your breathing rhythm is to exhale every 3 steps and inhale every 3 steps. If you feel difficulty breathing while maintaining the speed, you need to adjust to exhale every 2 steps and inhale every 2 steps. You need to keep your breathing even and at a consistent depth before and after, so that you will feel brisk when running.

>03

Increase the depth of exhalation

5 Many people do not pay attention to the depth of their breathing when jogging, so when exercising for a long time, their breathing will become shallow and rapid, resulting in a feeling of chest fullness and discomfort and difficulty breathing. Although some people pay attention to deep inhalation, they often ignore the depth of exhalation. In fact, when running for a long time, only by increasing the depth of exhalation appropriately can the body's need for oxygen be met to the maximum extent. Only when the depth is increased can more waste gas be expelled and the negative pressure in the lungs be increased, thereby making inhalation less strenuous and increasing the amount of air inhaled.

In extremely stressful situations, doing deep breathing exercises can help adjust your state and achieve good results. It can be seen that correct breathing method is very important to us. Only by adjusting your breathing while running can you achieve good results. The editor suggests that you can practice exhaling and inhaling appropriately in your daily life. After strenuous exercise, do not drink mineral water directly. Be sure to wait until the sweat glands are dry before engaging in other activities.